Kale and Orange Salad

Kale and Orange Salad

Fill up with vitamines with this colourful salad.

4 servings
Preparation 15 min
Cooking 5 min

120 calories per serving 


2 1/2 cups kale, tough stems discarded   200 g
2 oranges   360 g
2 tbsp extra virgin olive oil   30 mL
1 tbsp balsamic vinegar   15 mL
1 tsp whole-grain mustard   5 mL
1 shallots, finely chopped   40 g
1 pinch salt [optional]   0.1 g
  ground pepper to taste    


  1. Fill a large pot with lightly salted water then bring to a boil. Add the kale and cook until just tender, about 3 min. Drain the kale and let cool slightly. Squeeze out any excess liquid then cut into large pieces and put into a salad bowl.
  2. Using a sharp knife, remove the peel and pith from the oranges then cut out the segments. Add the segments to the salad bowl.
  3. In a small bowl, add the oil, vinegar, mustard, and chopped shallot. Season with salt and pepper to taste. Beat well, using a fork, until the vinaigrette is emulsified. Pour it over the salad and toss, then serve.

Nutrition Facts Table

Nutrition Facts

per 1 serving (140g)


% DV*

* DV = Daily Value




7 g

11 %

Saturated 1 g
+ Trans 0 g

5 %


0 mg


30 mg

1 %


13 g

4 %


2 g

10 %


7 g


2 g

Vitamin A

160 %

Vitamin C

90 %


6 %


6 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: serving
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: 0 serving

More info


Free :
Added Sugar, Cholesterol, Trans Fat
Low :
Saturated Fat, Sodium
Source of :
Calcium, Copper, Fibre, Folacin, Iron, Magnesium, Manganese, Potassium, Vitamin B1, Vitamin B6
Good source of :
Vitamin E
Excellent source of :
Vitamin A, Vitamin C, Vitamin K
Diet-related health claims :
Artery-healthy, Heart-healthy

More info

This recipe is in the following categories: Fruits | Vegetables | First courses/Appetizers | Salads | Side dishes | Artery-healthy | Diabetes-friendly | Halal | Heart-healthy | Kosher | Low Cholesterol | Low Saturated Fat | Low Sodium | Vegan | Vegetarian

You may like :

Go to the blog >>


Get nutrition advice and cooking tips delivered for free in your mail box every week!